Basketball players need core strength while posting up, pivoting, driving to the hoop and playing defense.  Is your core workout specific to the demands of the game?

Here’s an overview of my Basketball Core Workout to improve your strength on the court:

There are endless ways to design a training session, but one of my favorite templates is to stack 3 exercises into a superset.  This means that you go from one exercise to the next with little rest in between.

To complete this workout, you’ll do one set of A1, one set of A2, and one set of A3.  If you’re doing 2 rounds, add another set of A1, A2, and A3, before moving onto the “B” series.

BASKETBALL CORE WORKOUT

A1:  SINGLE LEG:  MB OH Slam
…….10 slams each leg w/ a 6lb med ball
A2: POST UP: Side Bridge Hip Dip
…….:15 to :20 seconds each side
A3: LIVE BALL MOVE: MB Double Fake Toss
…….8 tosses each side w/ a 6lb med ball

B1:  PIVOTING: Plate Pivots
…….8 pivots on each leg w/ a 10lb plate
B2: DEFENSE: Cable Shuffles
…….5 down & back shuffles each side
B3: DUNKING: Windshield Wipers
…….:15 to :20 seconds

If you’re a beginner, I would only do 1 set of every exercise.  If you’re a pro and have done this workout before, bump it up to 2 or 3 sets.  Remember to use perfect form and start light!

Now go Earn Your X.